Think taking the addiction approach to food is best? Think again.

I am so sad to hear of yet another book toting overeating or binge eating as food addiction. In the brief adaptation I read recently in Macleans magazine, I find it interesting that everything the author is describing as addiction can also be considered binge eating. More specifically, the trap of the binge eating and restrictive eating cycle. I am flabbergasted that people continue to chose the "addiction" route versus the mindful eating approach to dealing with a skewed relationship with food. It astounds me because the way in which they are treated are quite different- one being very harsh and relying on "discipline" and the other a more flexible, kinder, realistic way to live. 

Many feelings and thoughts written in the adaptation sound familiar- many of my clients have told me the same things. However, not one of them was able to fully adapt the addiction method without cycling between food restriction and binging. Also, every one of them have found that although addiction is an easier way to think about food, understanding how their emotions and body shame lead them to overeat or binge has helped more in the reduction of binges and cravings for binges. Here is a short summary of the difference between both treatments:

Sure, there may be aspects of the addiction model for treatment that can work for people, but in my experience, clients need way more than this approach to heal relationships with food and their bodies. Cravings are a normal part of life, how we deal with them depends on how we see ourselves (i.e. our weight and shape) and our relationship with food. People who eat intuitively may eat the food they crave, listen to their hunger to determine how much of it that they want and continue to eat according to their hunger for the rest of the day. This may mean they will eat a lighter dinner because they are less hungry. In fact, people who are intuitive eaters get more pleasure and comfort from food than people who eat mindlessly. 
People who do not eat intuitively and eat due to emotions, tend to get less comfort from food and end up cycling between eating for comfort, not being comforted and then eating more because they are ashamed of caving into a craving (which is a negative emotions that can start the cycle all over again). 

If you are looking for more information on binge eating or how to decrease over eating, these books take a more gentle and effective approach :

Eat what you love, love what you eat for binge eating by Dr. Michelle May
Overcoming binge eating by Dr. Christopher Fairburn
Eating Mindfully by Dr. Susan Albers (there is also a companion workbook called Eat, drink and be mindful)

If you are a dietitian looking for more information on the CBT and mindful eating approach to treating binge eating disorder, try these books (of course those mentioned above are a good read too):
A clinician's guide to binge eating disorder by June Alexander, Andrea GOldschmidt and Daniel Le Grange
Nutrition Counseling in the treatment of eating disorders by Marcia Herrin and Maria Larkin
Cognitive behavioral therapy and eating disorders by Dr. CHristopher Fairburn

when is YOUR vulnerable hour?

So many people get frustrated with their latest "cheat" or guilt trip. After hearing many stories from my clients, it started to become clear to me that there are times during the day in which we are more likely to make unwise food decisions.
This "vulnerable" time may be influenced by a number of different factors: low energy levels, high stress levels, the feeling of being over worked and the need for recompensing, the feeling of deprivation after a very low calorie day, etc. If you can identify your most vulnerable time during the day and understand what influences the strength of the cravings, then you are one step close to being able to handle even the toughest of temptations.

One of the best tools for helping you to ID what emotion or situation is influencing your eating and food decisions is a food journal. Tracking not only what and how much you eat, but including information about how you are feeling (emotions like stress, sadness and boredom) or whats happening around you (getting dinner together while helping the kids do their homework, or sitting at desk working on a late report) can give you valuable insight as how they influence your eating. Patterns may emerge and by understanding what to do to avoid being in a potential trouble situation can make things a lot easier.
Being aware of when you are most likely to overeat, eat when you are not hungry, or make unhealthy choices can help you better prepare a counter attack. Surrounding yourself with healthier choices or giving yourself options during this time is a good first start. For example, if you tend to eat a snack the minute you walk in the door after work (even though dinner is only 30 minutes away), perhaps planning to take a walk or do the laundry rather than heading to the kitchen would help. Another solution could be to prepare a healthy snack ahead of time so you don't have to go rummaging through the kitchen.
Sometimes ignorance it not bliss, and understanding when your vulnerable time is, can help you manage your weight.